Basic Chia Pudding
Ingredients
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1 ¾ cup milk or unsweetened nondairy milk
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1 cup plain fat-free Greek yogurt
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2 tablespoon honey, maple syrup, or agave syrup
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1 teaspoon vanilla
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¼ teaspoon kosher salt
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½ cup chia seeds
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Toppers, such as fruit, toasted nuts, granola, and/or toasted coconut
Directions
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In a medium bowl whisk together milk, yogurt, honey, vanilla, and salt. Whisk in chia seeds.
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Divide chia mixture among four half-pint jars or 6-oz. bowls or ramekins. Cover and chill at least 2 hours. Serve with toppers. Makes 4 servings.
Coconut and Tropical Fruit Chia Pudding
Prepare Basic Chia Pudding, substituting unsweetened light coconut milk for the milk and coconut yogurt for the plain yogurt. For fruit topper: In a small bowl combine 1/4 cup each chopped fresh pineapple and mango with 1 tsp. lime zest. Top with toasted unsweetened coconut flakes.
Mexican Chocolate Chia Pudding
Prepare Basic Chia Pudding, increasing honey to 3 Tbsp. and whisking 3 Tbsp. unsweetened cocoa powder and 1 tsp. ground cinnamon into chia mixture. Top with berries and/or chopped toasted hazelnuts.
Nutrition Facts (per serving)
| 208 | Calories |
| 8g | Fat |
| 24g | Carbs |
| 12g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 208 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 2g | 10% |
| Cholesterol 9mg | 3% |
| Sodium 145mg | 6% |
| Total Carbohydrate 24g | 9% |
| Total Sugars 16g | |
| Protein 12g | 24% |
| Vitamin C 0.6mg | 1% |
| Calcium 312mg | 24% |
| Iron 1.5mg | 8% |
| Potassium 231mg | 5% |
| Folate, total 14.6mcg | |
| Vitamin B-12 0.6mcg | |
| Vitamin B-6 0.2mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.